From the 1st cone set the two other cones away (10m) at an angle and the set the 4th cone 15m away from the first cone. Begin at 80% ME by running to left cone (black arrow) once coming up to the cone stretch your left leg out to touch the cone and push off with your right leg and return back to the first cone. From there run to the right cone and do the same as the left cone however with your right leg. Complete both sides x2 before running 80% ME (yellow arrow) towards the 4th cone and then deceleate until you begin to walk. Do this drill x3 sets and when x1 set is completed walk back to the start of drill with 10 seconds rest before going again.
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